Are you experiencing (front of the) hip pain when running? You’ll find some of the different causes of this hip pain during this video, and some questions to ask yourself that help figure out what you need to do next.

Watch the video or read more below:

Pain is Complex

It’s important to note here that pain is complex and there are generally multiple factors that can go into the experience of pain. A lot of advice out there focuses on the joints, muscles, tendons, and ligaments. However, pain can also be affected by lack of sleep, stress, and anxiety, to name a few.

The advice on our video and in this post is general in nature and not designed for specific advice. Please book yourself an online appointment with the booking button at the top of this page. We’ll go through your medical history and what’s been going on, to help you understand what steps you need to take to move forwards.

Some Causes of Hip Pain when Running

  • Reduced range of movement at the hip e.g. reduced hip rotation
  • Over-working front hip muscles, weaker hip muscles (glutes) at the back of the hip
  • Referred pain from the lower back
  • Groin pain rather than hip pain
  • Knee issues can refer to the hip
  • Stress fractures 
  • Altered hip mechanics

Questions to ask yourself when you feel Hip Pain when running:

When do you feel the pain during the step cycle, is it:

  • when you push off with your toes?
  • when you bring the leg through to the front?
  • at the end range, when you’ve driven your knee forwards?
  • as you put your foot on the floor?

Answering these questions above can help to get more specific about the issue

Have you:

  • Suddenly started running multiple times a week?
  • Suddenly increased the intensity of the running?
    • e.g. you’re doing more hill sprints or interval training?

If you’ve answered “yes” to either of these two questions, consider the 10% rule:

10% Rule

We know you just want to get out there and run. However, it’s worthwhile taking the time to slowly increase your distance each week, rather than getting there straight away. If you don’t give your body time to adjust to the extra running you’re doing, you may start getting aches and pains.

The 10% rule is a general rule to work with when increasing the running you’d like to do. Increase the total distance each week by 10% until you achieve the schedule you’d like. This gives the body time to adjust and reduces the risk of aches and pains.

Leg Flexibility – Try the Deep Squat Challenge

If you want to work on your leg flexibility, then check out our 8-week deep squat challenge for runners. You’ll go through different exercises each week, focusing on the different muscles and joints of the leg to help improve flexibility. Click here to sign up!

hip pain when running? Try improving leg flexibility with the deep squat challenge.

Book an Online Physio Appointment

Confused with what to try and do to help? Book an online physio appointment with us so you can get more individual and tailored advice as to your next steps. You’ll explain what’s been going on and will get advice on where to go from here and which steps to take.

The booking button is at the top of this page.


If you’re getting front of the hip pain when running:

  • Have you given your body time to adjust to your running schedule?
    • Remember the 10% rule of increasing the distance each week by 10% to get to your target routine.

Doing something about the pain sooner rather than later can make it a lot simpler to resolve. Leaving the issue for a long time can make the recovery process a lot longer,


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Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.


As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

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